Exercises To Practise For Toned Arms

Toned arms not only enhance your physical appearance but also contribute to your overall sense of confidence and strength. Whether you’re aiming to rock sleeveless dresses or simply want to enhance your overall fitness, these four exercises are here to guide you towards achieving well-defined and confident arms. We spoke to Ishaan Arora, Body Building India Certified Fitness Trainer, who shared listed exercises you should practise for toned arms.

Exercises For Toned Arms

Push-Ups

Arora said, “Push-ups target multiple muscle groups in your arms, shoulders, and chest, leading to toned arms.”

Step 1: To perform a push-up, start in a plank position with your hands slightly wider than shoulder-width apart.

Step 2: Lower your body towards the ground by bending your elbows, keeping your body in a straight line.

Step 3: Revert to the initial position by pushing upward.

Arora suggested, “If traditional push-ups are too challenging, you can modify them by performing them on your knees or against a wall. As you advance, steadily increase the intensity for three sets of 10-15 repetitions.”

Tricep Dips

Tricep dips are excellent for targeting the back of your arms, often referred to as the ‘bat wings’.

Step 1: To perform tricep dips, sit on the edge of a sturdy chair or bench with your hands placed beside your hips.

Step 2: Shift your hips away from the edge and begin to lower your body towards the ground, bending your elbows in the process.

Step 3: Keep your back close to the bench and your elbows pointing straight back.

Step 4: Push yourself back up to the starting position using your triceps. 

Also Read: Hip Exercises: Say Goodbye to Stiffness and Stress in Your Body

Bicep Curls

Arora said, “Bicep curls are a staple exercise for toning the front of your arms. You can perform bicep curls using dumbbells or resistance bands.”

Step 1: Position yourself with your feet at a shoulder-width distance and grasp a dumbbell in each hand, with your palms facing forward.

Step 2: Slowly curl the dumbbells towards your shoulders while keeping your upper arms stationary.

Step 3: Lower the dumbbells in a controlled motion. Strive to complete three sets of 10-12 repetitions.

Arora advises gradually increasing the weight to continue challenging your muscles as you become more comfortable.

Arm Circles

Arm circles are a quick but efficient exercise for strengthening your arms and shoulders.

Step 1: Stand with your feet hip-width apart and extend your arms out to the sides at shoulder height.

Step 2: Make small circles with your arms, gradually increasing their size.

Step 3: After a minute, reverse the direction of the circles.

You can also perform this exercise with light weights for added resistance. Aim for two sets of 1-2 minutes of continuous arm circles.

Also Read: Do You Have Frequent Wrist Pain? Try These Exercises To Get Relief

Tips for Effective Arm Toning

Arora listed tips for effective arm toning as follows:

1. Consistency is Key: Aim to incorporate these exercises into your weekly workout regimen to notice the desired results.
2. Progressive Overload: As your strength improves, gradually increase the weight or resistance for a more effective workout. This ensures continued muscle growth and toning.
3. Balanced Diet: A healthy diet helps muscles grow and recover. To see the best results, complement your exercise routine with a balanced diet rich in lean proteins, healthy fats, and whole grains. 
4. Rest and Recovery: Allow your muscles time to rest and recover in between workouts as they need proper rest to repair and grow.
5. Warm-Up: Before beginning your workout, always warm up your muscles. A five-minute cardio session or dynamic stretches can help prevent injury.
6. Stay Hydrated: Drinking enough water supports muscle function and overall fitness performance.

Disclaimer

The information provided in this article is shared by an expert, however, we advise you to consult with your expert for an exercise routine tailored to your needs.